I have a friend that jumps on the fitness bandwagon periodically, enthusiastic and determined to get back in shape. Attitude and determination are everything when it comes to your health. You have to want it and you have to be dedicated to achieving it. The problem is with him, and so many others, starting back to the gym means 6 days a week for 2+ hours each time. It may sound like a good idea, but the results can be self defeating.

How much is too much?

Well there are two ways to answer this question and you should consider both when jumping back into your workout routine.

First I'll talk about the physical toll it takes on your body when you work out too much. The best of intentions alone is not going to get you in a bikini by spring, in fact, if you don't have a plan, charging in without proper knowledge will most likely slow down your results. A highly effective health & fitness routine includes both weight training and cardio combined with proper nutrition. So unless you are an athlete or body builder, (both of which usually have a very regimented plan) there is a limit to how much is actually good for you. Balance is key.

Work those muscles - Weight training, resistance training, core training are all effective in building muscle. Remember, fat is released inside of muscle so if you don't build the muscle, there is a limit to how much fat your body can burn. Proper weight training for the average adult should be limited to no more than 3 times a week for approximately 30-40 minutes. Anything more than that and you are most likely breaking down your muscle rather than building it.

Cardio in Balance - Most people think if they only do cardio they will burn the fat. Cardio is essential to fat loss, but cardio alone won't bring you the results you want. Mix up your cardio and you'll find it to be more beneficial. Walking on a treadmill, running, spinning, kick boxing, or circuit training are good ways to mix up your cardio. If you are doing both weight and cardio in one workout, then 30 minutes of each is more than sufficient. I recommend this followed up with some deep stretching and you've completed an effective workout.

So why isn't more better?

To make this as simple as possible, you're body has it's own way of protecting itself. Being aware of hormone release and how if effects training and weight loss is as important as whether or not you neglect a muscle group. Working out stimulates hormone release. After about 60 minutes, your body starts releasing the hormone Cortisol. This is an essential hormone but it can have negative effects during long workouts. Too much exercise causes an excess of Cortisol release. What does that mean? Well it means your body is going to start feeding off your muscle instead of the fat. Basically reversing any hard work you've done to the contrary.

Exercise will, during and straight afterward, place the body in a catabolic state but provided your sessions are not to long and nutritional needs are met, a relaxed state will ultimately be achieved, and cortisol release will be controlled. Weight training also increases growth hormone release which offsets cortisol release.

The emotional effects of working out too much

When we jump back into a fitness routine sometimes we commit ourself to 4-6 days a week. Although with the right combination of weight training, cardio and nutrition this can be effective, what usually happens is you get burned out. There is a statistic out there that 80% of those that start out with enthusiasm drop off only after a few short weeks. So pace yourself! It took you months or even years to get where you are today, don't expect it to change overnight. There are no quick fixes in your health. It's a lifestyle, not a little pill or a band you tighten around your stomach. Make positive changes every day and go in with the attitude that you are changing your habits for life, not just to look good on the beach, and you will more likely stick to a fitness routine. Once you reach your goals, maintaining your weight becomes easier, especially when it's part of your life and not just something you committed to for a few weeks.

Staying Motivated

When you first start back into a routine you experience elevated levels of muscle soreness. I call this the feeling of progress, but as you continue at this pace you will feel less soreness and sometimes this can result in feeling that you aren't making progress. As long as you keep changing up your workout, you will make progress. I try to change up my classes ever few weeks, different moves and different ways of working the muscle keeps your body from reaching a plateau and keeps you from getting bored.

Gaining weight, the biggest demotivater!

Almost everyone of my clients complains about weight gain in the first couple weeks of getting back into a routine. Of course you are gaining, you are building muscle! Good for you! Stay off the scale it is not your friend. Remember, 1 pound of muscle takes up 1/3 the space as a pound of fat so if you've gained a pound instead of feeling defeated, notice how your clothes are fitting looser and how much more energy you feel and know that most likely you have lost  more fat than you realize in exchange for that pound of muscle.

What's a good plan?

A good plan starts out with the desire to achieve a result. Good for you making that decision to change your life! Now get into the gym, or get outside and workout but before you begin, come up with a plan! You'll see better, faster results and you will be less likely to burn out and give up. I've included a chart of a sample workout routine for fat loss. Keep in mind that everyone's body composition is different and your trainer or health professional can come up with a more specific plan for you.